Gaining mass - got stuck on the same weight

[Saharh]

Hey guys,
I'm in a gaining mass stage and I can say I got stuck.
My measurements are :
Age : 23
Weight : 78
Height : 165cm
Fat% : about 16-18%

This is my menu :
Morning - 1 cup of cornflakes, half a cup oatmeal, 2 spoons of raisins,
1 spoon of olive oil, 1 spoon of date syrup, 1 and a half cup of milk

Between - 4 slices of whole wheat bread, 1 spoon humus, 1 spoon sesame paste with date syrup

Midday - 2 and a half cups of rice, 150gr' chicken, salad

Between - 2 servings of whey protein, 3 dates, 1 walnut

Evening - 2 cups of rice, 2 eggs/tuna can, 2 spoons white cheese (1/2% fat), Some vegs..

Night - 1 serving of protein, 1 spoon of cornflakes, 1 spoon oatmeal


This is my menu in the previous month, the main thing that bothers me that
my waist line's increasing.

My body measurements are (in cm) :
Shoulders - 118
Back - 107
Bicep - 39
Tricep - 36
Waist - 88
Quads - 63
Gastroc - 39


What do you think?

[MR-FQ320]

Your waistline is increasing ? I'm not surprised.

You need to Add up the macros in your current diet, post it up for us to sort it out.

[Saharh]

Your waistline is increasing ? I'm not surprised.

You need to Add up the macros in your current diet, post it up for us to sort it out.

What do you mean by saying add up the macros?

[Windex]

What do you mean by saying add up the macros?

Write down your protien/carbs/fats/calories of each food along with the totals of each meal. Also between which meals are you working out ? At a glance, your diet has some lackluster food choices. Cereal, cheese, bread, and dates are not optimal for bodybuilding. Also, these threads will be beneficial to you:

http://forums.steroid.com/showthread...=#.Th1xv2Gk_To

http://forums.steroid.com/showthread...n#.Th1xz2Gk_To

[Saharh]

Morning - 1 cup of cornflakes, half a cup oatmeal, 2 spoons of raisins,
1 spoon of olive oil, 1 spoon of date syrup, 1 and a half cup of milk

=

Calories : 744
Carbs : 105.3g
Protein : 28.3g
Fat : 23g

Between - 4 slices of whole wheat bread, 1 spoon humus, 1 spoon sesame paste with date syrup

=

Calories : 411
Carbs : 65.6g
Protein : 13.6
Fat : 10.3

Midday - 2 and a half cups of rice, 150gr' chicken, salad

=

Calories : 721
Carbs : 120g
Protein : 45.4g
Fat : 5.9g

Between - 2 servings of whey protein, 3 dates, 1 walnut

=

Calories : 250
Carbs : 10.5
Protein : 43.2
Fat : 6.9

Evening - 2 cups of rice, 2 eggs/tuna can, 2 spoons white cheese (1/2% fat), Some vegs..

=

Calories : 678
Carbs : 116.9g
Protein : 44.7g
Fat : 2.4g


Night - 1 serving of protein, 1 spoon of cornflakes, 1 spoon oatmeal

=

Calories : 274
Carbs : 32.4g
Protein : 29g
Fat : 3.2g


Totally :

Calories : 3078
Carbs : 450.7g
Protein : 204.2g
Fat : 51.7g

[Saharh]

BUMp

[goldenchyld]

I would add another source of lean protein in there. Chicken/steak, etc...

[MR-FQ320]

So are you trying to gain size while not adding anymore fat on right ?

[Saharh]

So are you trying to gain size while not adding anymore fat on right ?

yeah

[uf21]

You're having more than double the amount of carbs than protein.

Try the 50-40-10 ratio. That is 50% protein 40% carbs 10% protein

[Saharh]

You're having more than double the amount of carbs than protein.

Try the 50-40-10 ratio. That is 50% protein 40% carbs 10% protein

I guess you meant 10% fat?